So I popped into the local sports store here looking to see how overpriced stretch bands or tubing was. Lo and behold I found they had three 3kg medicine balls on sale for 80% off, or about $5 each (yeah, things are that expensive here). Volleyball sized, rubber-like exterior.

So I got one.

What can I do with it? By myself, of course.

My ideas so far are:

- pushups with one hand on the ball.
- two-handed pushups gripping the ball.
- wallball shots if I can find a good target. If only Japan had basketball hoops.
- squeezing between my knees when I do hip stability work.
- v-ups and leg raises with resistance.
- throwing and catching the ball.
- isometric holds at arm's length.
- maybe ball slams...it's pretty sturdy and bounces pretty well.

I suppose I can do my old T'ai Chi Chuan drills holding the ball, too, but at only 3kg this isn't going to be a challenge to any of my muscles.

Clearly, a lot of goofy fun to be had with a medicine ball. But is there a good guide to things to do with one? I've been googling but haven't turned up anything comprehensive (or which has more ideas than I had one the ride home from the store).

I have one of those at home too. I bought it in a blowout sale like you did. My kids like throwing it at each other. I've tried all the things on your list. Taking it outdoors at throwing it for height was fun. Mostly it gathers dust. I wish it was a lot heavier.

I had a leather one about 9-10# back in the states, I never used it. But that one would deform easily and stay in the "new" shape, so I couldn't use it for anything except throwing...it wouldn't bounce, hard to hold, etc. So I gave to a friend.

But nowadays I work out differently...it's been fun all day for pushups. I'm just hoping to figure out more uses for it. Can't play Hooverball by myself...

Moved to the tous section. You could also try wood choppers. Two hands, put the ball down to your right foot, whip it up overhead on your left side. I've been doing those with a maddox for rotational stff. I would also imagine you could do most 2 KB or 2 handed KB moves with it as well.
Tim

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